The Rock’s Strength Coach Shared a Simple Three-Exercise Workout for Bigger Biceps

You might not wind up with a movie deal afterwards, but you'll probably feel this workout the next morning.

Dwayne “The Rock” Johnson has one of the most-viewed workout routines on the planet. Each new video of himself in the gym typically racks up millions of views on social media and becomes the subject of countless articles on fitness websites and celebrity blogs around the internet. And one of the people responsible for devising his grueling workout programs is Dave Rienzi, Johnson’s longtime strength and conditioning coach.


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A post shared by Dwayne Johnson (@therock)

Rienzi has been at Johnson’s side since the early 2010s and has gotten the star ready for everything from Under Armour photo shoots to The Fast & The Furious spin-offs. Rienzi is also an open book when it comes to how he trains his most famous client, and he recently showed off a quick Instagram video detailing a three-exercise biceps workout that The Rock himself endorsed.

Editor’s Note: The workout video below is part of an ad for ZOA Energy, of which Dave Rienzi is the co-founder and Chief Health Officer. BarBend is not affiliated with ZOA Energy.

Dave Rienzi’s Three-Exercise Arm Workout

At four rounds of three moves, the workout itself is fairly straightforward. But Rienzi added a few details to these lifts to up the intensity. Check it out below:

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[Related: 25 Years of Transformation — The Physique of Dwayne “The Rock” Johnson]

EZ-Bar Preacher Curl

Rienzi started this workout with preacher curls using an EZ-Bar. He tweaked the typical preacher curls here by performing the move on the vertical side of the preacher curl bench rather than the sloped side, similar to a spider curl, in order to isolate the biceps more. He also held each rep at the top for two seconds.

Alternating Static Hold Dumbbell Preacher Curl

Next, Rienzi again had his arms on the vertical side of the preacher curl bench, but he switched to dumbbells for this move. Rienzi held the dumbbells with his palms facing up and his arms bent at 90 degrees for the duration of the set. He’d curl one dumbbell at a time, supporting the other one to fatigue the muscle, and then switch arms.

Rienzi wrote that he performs 12 reps with each arm for every set. Using dumbbells for an exercise like this ensures more even muscle development since your dominant arm won’t be able to inadvertently take over like what could potentially happen with a barbell.

EZ-Bar Reverse Curl

The technique for these reverse curls is simple: Rienzi kept his palms facing down on the EZ-Bar the whole way through and just curled it up as one normally would while standing. The reverse technique helps activate the forearms and build grip strength. And again, there’s a two-second hold at the top of each rep.


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A post shared by Dwayne Johnson (@therock)

Here’s how the whole thing breaks down:

The Workout

  • EZ-Bar Preacher Curls: 4 x 15 (two-second hold at the top of each rep)
  • Alternating Static Hold Dumbbell Preacher Curls: 4 x 12
  • EZ-Bar Reverse Curl: 4 x 12 (two-second hold at the top of each rep)

Rock Tested, Rock Approved

In the comments of the Instagram post, Johnson chimed in, saying he can “personally attest” to the workout’s results, before adding that it’s “a bitch.”

The next time Johnson’s shredded physique graces the big screen will be on October 21, 2022, when he stars as the titular antihero in Black Adam, based on the DC Comics character. It’s a role he’s called the “[hardest] undertaking of my entire career physically & mentally,” and it’s likely that Rienzi’s workouts played a crucial part in his prep.

Featured Image: @TheRock